How to do it:

From Table pose (on your hands and knees), tuck toes under, press into the hands and lift hips up toward the ceiling.

2.

Spread fingers wide apart with the middle finger facing forward, and palms shoulder-width apart. Press out through the fingers and edges of the hands.

3.

Using straight (but not locked) arms, press the hips up and back reaching the chest toward the thighs. Lift up through the tailbone to keep the spine straight and long.

4.

The feet should be hip-width apart with toes facing forward. Press heels into the floor, feeling a stretch in the back of the legs. You can keep your legs straight or have a small bend at the knees to keep the back flat.

5.

Let the head and neck hang freely from the shoulders or look up at the belly button.

6.

Breathe and hold for 4-8 breaths.

7.

To release: Bend knees and lower back to Table position.

Special considerations:

Do not try if you’ve had recent or chronic injury to the back, hips, arms or shoulders, or unmediated high blood pressure.